We all love the weekends when we can sleep in, laze in bed and just not want to get up. Turns out that it can be a bad idea, even just on weekends. Very often we learn about the actual dangers of not getting enough sleep, but have you ever thought about the opposite side of the spectrum? Sleeping too much is also just as risky as not getting enough sleep. Read on to discover what happens when you sleep too much.
Sleep is a fast growing area of investigation and research, so we’re learning a lot more on a regular basis regarding how it impacts the body as well as the mind. Sleep is a time period when the entire body restores and repairs itself, hence not getting enough sleep can result in an whole lot of health issues. Thus, shouldn’t getting more sleep be better? Well, not so fast, point out a number of researchers.
Additional research is showing that spending an extra quantity of time in bed is connected with health hazards. In certain ways, oversleeping itself seems to directly increase specific risk factors, and also in other instances, it might be a sign of other health conditions.
Find out about the consequences of oversleeping, what you should watch out for and the way to work towards getting nutritious, quality sleep.
Are You Getting Too Much Sleep?
For starters, let us address what oversleeping implies. The optimal standard is considered 8 hours, and it is a very good median benchmark. The latest current findings from the researchers at the National Sleep Foundation broaden it a tad. They are saying that anywhere in the range of 7 to 9 hours is healthy and normal for many adults between 18 and also 65 yrs of age.
Some say closer to 7 hours might be better. The lowest mortality as well as morbidity is with 7 hours. Researchers have linked 7 hours of sleep with better brain health and longevity. What happens when you sleep too much is that it causes all sorts of health issues affecting the brain and your body.
The “right” quantity of rest is somewhat subjective because some individuals are good on 7 hours and others could need a bit longer. Nevertheless, for most experts, in most studies, more than 9 hours is viewed as too long or excessive quantity for adults.
Lets say you sleep in a bit on the weekends, no big problem. But if you frequently sleep over 9 hours every night or you feel unrested on a little under than that number of hours, then please take note. It is believed that aproximately 2% of the public are naturally long sleepers (usually since childhood), but very long sleep also can indicate health problems along with other factor.
Oversleeping And Its Impact On Health
To discover the “sweet spot” for optimal health, scientists have been very busy connecting the different habits with mental and physical well-being. Many trends have emerged connecting oversleeping with increased rates of disease and mortality in addition to issues such as depression.
Longer sleep time has been found to be connected with:
- Greater risk of diabetes
- Greater risk of obesity
- Greater risk of stroke
- Greater possibility of cardiovascular disease
- Increased backpain and headaches
- Increased inflammation
- Cognitive impairment
- Impaired Mental Health and Brain Functioning
- Higher mortality
- Impaired fertility
Sleep plays a crucial role in the human brain, as the brain clears out unwanted byproducts, balances neurotransmitters as well as processes memories. Rest might have an impact on mental health and mood at both long and short extremes.
Utilizing information from the Lumosity brain-training platform, scientists discovered that cognitive performance on 3 diverse activities each peaked when individuals slept about 7 hours, worsening with less or more sleep. Some other scientific studies also have discovered memory impairments and also decreased cognitive function with longer rest.
Additional research suggests that not getting enough or excessive sleep might be linked with enhanced Alzheimer’s disease risk factors. A Spanish research team discovered that long sleepers might be at increased risk of acquiring dementia.
Oversleeping is a possible warning sign of depression. While lots of individuals with depression have insomnia, approximately 15% are likely to oversleep.
People with long sleep times are usually much more apt to have chronic anxiety or depression symptoms compared with regular sleepers. A recently study also discovered that not sleeping enough or too much appeared to boost genetic heritability of depressive symptoms as compared with regular sleepers.
A report of older adults also discovered that people who slept over 10 hours are much worse in overall psychological wellness as compared with regular sleepers.
Some research suggests that problems in the body’s clock might play a role in the depressive symptoms, and the emphasis of therapy would be to return sleep back to a healthy pattern.
Chronic inflammation within the body is linked with increased risk of all kinds of problem ranging from heart problems to diabetes to Alzheimer’s disease. Specific lifestyle behaviors as smoking, overweight, and prolonged infections are able to bring about inflammation. This is caused by having not enough or excessive sleep.
Inflammation within the body is calculated by amounts of
C-reactive proteins or cytokines. This are also generally known as the shortform CRP. One study found that men as well as women long sleepers had increased levels when compared CRP quantities and sleep durations in a big group of adults.
Variations had been found among races of the research. This suggests that everyone’s optimal sleep duration is different. Greater CRP was seen in:
- Whites sleeping under 5 and over 9 hours.
- Hispanics/latinos sleeping over 9 hours.
- African-Americans sleeping under 5 and 8 hours.
- Asians sleeping over 9 hours. Surprisingly, Asians sleeping 5 to 6 hours had probably the lowest levels.
2 earlier studies also discovered links between longer sleep and inflammation. It demonstrated that female long sleepers had 44% increased CRP levels when compared with females sleeping 7 hours. Yet another discovered that CRP levels elevated by 8% for every extra hour of rest outside of the norm (7-8 hours), compensating for elements as age, body mass and sleep apnea.
Back Pain and Headaches
Even though many times it is instinctive to rest more when we are in pain, study suggests that in some situations what happens when you sleep too much is that it can worsen symptoms.
Back pain can become worse from not enough exercise or even laying too long in bed. Sleeping in an un-ergonomic position or making use of an unsupportive or old mattress and pillows also can intensify back pain. Coupled with being still for an extended period, these factors show that lots of people awake up with even worse back pain by staying longer in bed.
Oversleeping is connected with increased rates of headaches. Knowned as a “weekend headache,” sleeping in may trigger tension headaches as well as migraines. The main cause is not always sleep itself. It could also be related with caffeine withdrawal or even increased anxiety.
A report of Korean women experiencing in vitro fertilization therapy discovered that females who slept 7 to 8 hours had probably the best odds of conceiving. The moderate sleepers had the largest pregnancy rates (over 50%) when compared with all those sleeping 6 hours or less (about 45%) and all those sleeping 9 to 11 hours (less than 45%). The researchers claim sleeping outside the standard range might be impacting circadian cycles and hormones, impairing fertility.
Impaired Glucose Tolerance
Glucose tolerance describes the body’s potential to process sugars, moreover impaired glucose tolerance is a connected with insulin resistance and it is a risk factor for type 2 diabetic issues as well as heart problems.
A study conducted in Canada checked out lifestyle practices of 276 individuals over a span of 6 years, discovered that individuals with short and long sleep durations were more prone to impaired glucose tolerance and to diabetes throughout the period than regular sleepers (20% compared to 7%). A recent study of diabetic issues as well as sleep research found constant associations between increased chances of type 2 diabetic issues and both long and short sleep times.
Utilizing the exact same information as the earlier 6 year Canadian study, scientists also discovered links between sleep and weight gain. Long and short sleepers both received more weight compared to typical sleepers over the 6 year period (1.9 kg and 1.6 kg), and were much more apt to see a major weight gain. Individuals sleeping more than 9 hours were 20% more likely compared to regular sleepers to be overweight throughout the research.
Other scientific studies typically associate trends of increased body mass for short sleepers. But it could suggest that these diabetes risk factors are the cause of obesity for long sleepers.
Researchers were able to link both long and short sleep with greater risk of coronary heart problems and stroke by makeing use of info from the National Nutrition and Health Examination Survey (NAHNES). It discovered that individuals sleeping more than 8 hours every night are twice as apt to have angina, a chest discomfort brought on by decreased blood flow as well as 10% more prone to have coronary heart problems.
Information from the Nurses’ Health Study, that studied more than 71,000 middle aged females, also found connections between sleep duration as well as cardiovascular wellness. In comparison to the usual 8-hour sleepers, females sleeping 9 to 11 hours each night were 39% more apt to have coronary heart problems.
A recently available study from University of Cambridge researchers examined information from around 9700 Europeans within a span of 11 years. Individuals who slept more than 8 hours were 46% more apt to have had a stroke during the research period after adjusting for comorbid elements. Those who slept longer had had a 4 times greater risk of stroke compared to normal sleepers, hinting that lengthier rest might be a crucial symptom or perhaps a warning signal of stroke risk.
Data from earlier NHANES surveys also discovered a strong connection between stroke risk and longer sleep. Individuals who slept over 8 hours had a 50% greater risk of stroke compared to individuals who slept 6 to 8 hours. Those who slept more than 8 hours and who also had daytime drowsiness had a 90% higher stroke risk compared with regular sleepers.
So summing up all the related health problems as obesity, stroke and heart disease, longer-than-normal sleeping is connected with greater risk of death on the whole.
Reseachers then sought to discover what kinds of lifestyle habits have the strongest associations between longer sleep and increased mortality risk. It is suggested that a few things attributed to the increased risk of death, but according to the statistical analysis, the strongest influential link is low socioeconomic status and depression. Long sleeping hours is also linked with several other problems from obesity, multiple sclerosis, asthma, antidepressant use and depression.
To get a clearer picture on why individuals that sleep longer generally have increased rates of death in long-term studies, here are just some likely causes:
Sleep fragmentation: More hours in bed is connected with far more wakings following sleep and reduced sleep effectiveness.
Exhaustion: Lethargy and Fatigue result in longer sleep, and sleeping longer could make individuals really feel much more lethargic.
Immune function: Longer sleep affects expression of cytokines.
Photoperiodic abnormalities: Spending a longer periods in dark areas might influence the circadian cycle.
Lack of challenge: Spending more time in bed might provide a shorter time for helpful active time such as exercise.
Underlying illness: Typically failing health such as obstructive sleep apnea, coronary disease, depression.
Now that you know the effects of what happens when you sleep too much and that you recognize exactly what the true effect of oversleeping is, you may be asking yourself just how much sleep you preferably should be getting.
Remember, as with many issues, moderation is crucial to getting a proper amount of sleep. If sleep disturbances are impacting the sleep wake routine, incorporating sleep hygiene practices to your daily routine should get you back on track.